Protecting eye health from prolonged screen time

Stay-at-home lockdowns may have helped dodge the worst by significantly reducing COVID-19 deaths from what original models were predicting, but for many of us, our eye health has likely suffered. Home confinement for sure, has meant one thing – a significant increase in screen time of all kinds – TV, computers, cell phones, game consoles, and lap tops.

Since quarantining, our media consumption has spiked an astonishing 60% due to COVID-19.  Part of the increase has been from employees transitioning working from home and children attending school online reliant on laptops and tablets. Being tethered to our screens – we’ve been averaging more than 13 hours a day which is three hours more than a year ago – may possibly have led to symptoms called computer vision syndrome.

Also referred to as digital eye strain, prolonged use of any type of screen device can cause eyestrain, blurred vision, dry eyes, and even headaches. There is no evidence of long-term eye damage from frequent use of  screens, however hours and hours of viewing or staring at a computer, tablet, or cell phone, the greater the level of discomfort.

Why do digital screens negatively affect our eyes?

You would never know it but when viewing a digital screen, our eyes have to work harder. Especially for those with uncorrected vision problems such as farsightedness, inability to focus eyes adequately, and of course, presbyopia associated with vision changes as we age.

When you compare reading printed material such as in a book or magazine to viewing a computer or digital screen, the letters of words are not as sharply defined on a computer, the contrast of letters against the background may be reduced and glare or reflections from the screen play a role in making it more difficult to read material on a computer.

There are even differences between how we hold our head when looking at a computer screen when compared to reading a book in your hands. People who tilt their head or have to lean forward to see more clearly when viewing a screen, may experience muscle spasms or pain in the neck, shoulder, or back.

There are other factors to consider when spending inordinate amounts of time online causing computer vision syndrome:

·      Poor lighting

·      Glare on a digital screen

·      Improper viewing distance

·      Poor seating posture

·      Uncorrected vision problems

How to protect your eyes

All of us are dependent on our electronic devices yet we’re also dependent on good vision and eye health.  How do we balance these necessities of using computer screens while avoiding serious eye strain?

While these gadgets may be a necessary part of our daily lives, there are several ways to prevent eye strain, keeping your eyes functioning and healthy for years to come:

·      A good start and rule of thumb is to practice the 20-20-20 approach: Take a 20 second break to view something 20 feet away every 20 minutes.

·      Keep the screen at arm’s length, about 25 inches away (eyes have to work harder to see close up) and position the screen so that your gaze is slightly downward.

·      Use a matte screen filter to reduce glare that can aggravate eyes. If your screen is much brighter than the surrounding light, your eyes have to work harder to see. Adjust your room lighting and try increasing the contrast on your screen.

·      Make the text larger to prevent eye strain.

·      Lower the color temperature of your computer screen.  That means it will give off less blue light, which is linked to eyestrain.

·      Remember to blink and follow the 20-20 rule – take a break every 20 minutes by looking at an object 20 feet away for 20 seconds. This will help your eyes to relax.

·      Lubricate your eyes with artificial tears when they feel dry.  In offices with dry air, using a desktop humidifier can be beneficial.

·      If you wear contact lenses, give your eyes a break by wearing your glasses.

·      Get a routine comprehensive eye exam to help identify and treat computer vision problems. 

·      Pay attention to your posture. Slouching can add stress on your eyes. Adjust your chair at eye-level with your monitor when using your computer or watching TV. This helps keep your head and neck upright.

·      Consider wearing computer eyewear, especially if your job requires prolonged hours in front of a computer.  Ask your optometrist or ophthalmologist about wearing specialty computer eyeglasses. These glasses have special lenses to help protect your eyes from the computer’s glare.

David B. Samadi, MD, Urologic Oncology Expert and Robotic Surgeon located at 485 Madison Avenue on the 21st floor, New York, NY – 212-365-5000.  Follow Dr. Samadi at www.samadimd.com,  www.prostatecancer911.com, and www.roboticoncology.com.